Tag Archives: flatrun

12.5K Flat Run

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#8 – 50 runs in 100 days – Hardcore edition
#115 – 100 Days Of Miles Challenge

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Today it was such a Lovely Fall day, the sun was out, the sky was blue and no wind so I decided I would go out for my 12.5K run and then it will be one more run this week before the race Saturday, have not decided yet if it will be a 5K tomorrow or 2K at the treadmill at the gym.

Since I had not run this 12.5K run in a while I decided to follow the route on my pulse watch. Everything seemed to be just fine.

It was so lovely running out to those dirt roads and see those lovely Fall colors on the trees and bushed. It was just fine that the pace was a bit slower than usual, this is my last resting week before the race Saturday so I do not want to run very fast.

Interesting was that I passed the same guy than Friday, I had a long sleeve, fleece and windstopper and he ran in long pants and a linnen and handle bars :-) He seemed to run the same route again because I passed him a second time, we were running in opposite directions. Today I had a long sleeve and a windstopper and was just fine, gloves and hat got off after a while.

But when I had run around 8K and checked my pulse watch I had only run 0.01 m and 8.9 min :-) I just looked at the pace and the route during the first part of the run.

I have now done a GPS reset and a Firmware update so it seems to me that I have to do a test and run the 5K run tomorrow and see if the GPS works because it needs to work on Saturday so I know how long I have been running as far as the time and distance.

So to sum it up distance: 7.76 miles (12.5K) and time 1 h and 19 min

7.92K Flat run

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#30 – 50 runs in 100 days summer edition
#88 – 100 Days Of Miles Challenge

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This afternoon it was time to get out on a shorter run.

I knew it would be hot but was hoping for a breeze.

Put my water belt on with 5 bottles of water.

It felt that I had a good pace in the beginnning but then I started to feel the heat and felt that I had to slow down a bit, part of me wanted to stop and walk but I told myself it is just going to take longer to come back home. me, running and heat are not firends. But all of a sudden I was hit by a cooler breeze :-)

Even if I wet my hair and drank water and the cooler breeze the last 3K was no fun. They felt very heavy.

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Distance: 7.92K, time: 50.09 min, average pace: 6.19 min/k, max pace: 4.58 min/k

If I am lucky I will get the new smart sensor and pulse watch back tomorrow.

18.7K Flat run

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#13 – 50 runs in 100 days summer edition
#74- 100 Days Of Miles Challenge

Earlier this week the plan was to run a 20K hilly long run but the plan changed to 20K flat run because I ran a 40K trail run last weekend, hilly intervals earlier this week and was participating in physical training. You cannot have tough runs constantly, sooner or later you will get punished. I got overtrained last fall and I do not plan to get overtrained this year. I have some tough ultras ahead and needs to be in good shape for those.

So I have two 20K flat runs and the one I ran today is my favorite. I run in the countryside surrounded by fields

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I decided to wear linen and shorts and my water belt The weather was perfect. Some breeze but not too warm.

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There were some bikers who also was training but no runners.

The road is leaning incorrectly so I have run into knee issues before so I have solved this problem by running more on the road and not so much on the roadside.

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The good thing with the water belt is that you can wet your hair and face if it gets warm and I had to do that a couple of times.

I felt some pain in my right knee and hoped that I wouldn’t be forced to walk part of the run but I could run the whole run :-) It is such a joy now when most of my runs finally are issue free :-)

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First time I also was running this run with my GPS pulse watch so it was going to intereresting to found out the real distance. My long runs had turned out to be shorter but my 5K run which I have suspected was longer than 5K was longer than 5K.

 

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When I got back to my neighborhood I was met by a very nice breeze.

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I had a very enjoyable run today, blue sky with some clouds, warm but not too warm, some breeze and I was just running. That is a very good feeling.

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Distance: 11.61 miles (18.7K), time: 1.59.03.3 h, average pace: 6.22 min/k, max pace: 5.37 min/k,
VO2 Max: 35 ml/kg/min, cadence: 176

25K flat run

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#5 – 50 runs in 100 days summer edition
#66- 100 Days Of Miles Challenge

Today the plan was to run my 29K flat run. To avoid the heat I started at 8.30 but I was on my way to give up already at 5K, when I started the temperature was 21oC (70F).

At the beginning I saw a bunch of dog walkers, regular bikers and then later on race bikers. I envy them and get a bit angry at them too because they are so much faster than me and here I am suffering in the heat. There were also some roller skiers, odd for me to se them in the summer.

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At 12.5K I did not run into any issue with my lower legs so it is definately my trail shoes this spring that caused this issue, my new trail shoes seem promising.

(I am smiling :-) even if it was hot

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When I got to Lomma, 10K from Lund there was a traffic jam to Lomma Beach surprise surprise :-)

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At 14.5K I had to walk 1K, due to little ache in my right knee.

After that I had to stop and walk a couple of times because of the heat. I drank and wet my hair but wet my hair did not help one bit today. Hardly any breeze, not even when I got to the ocean, blu skye, no clouds and it seems to get hotter and hotter. When I started to run again after 23K I told myself that you run 2K more and then you can walk as much as you like. I cut my run shorter today, the heat was just too much for me.

The last 1K I pepped myself every 100m by screaming only 800m left, 700, 600, 500, 400, 300, 200, 100.

Finally the pain was over

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The temperature on my pulse watch registered 31oC (88F), no wonder I was suffering

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Distance: 15.54 miles (25.02K), time: 3.03.13.1 h, average pace: 7.19 min/k, max pace: 6.10 min/k, cadence: 164

After it was brunch and smoothie

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